Friday January 30, 2015 WOD

Warm up:  5 minute DU practice + coach led BW drills and hip/shoulder mobility

Strength:  10 minute Clean and Jerk build

                 5 minute EMOM

Conditioning:  CrossFit OPEN WOD 13.4

Complete as many reps as possible in 7 minutes of the following:

3 reps Clean and jerk 135/95

3 Toes to bar

6 reps Clean and jerk

6 Toes to bar

9 Clean and jerk

9 Toes to bar

12 reps Clean and jerk

12 Toes to bar

...and so on for 7 minutes

Nick ProhaskaComment